Women are always striving to have a slim and perfect body, and women’s abdomens are affected by pregnancy, childbirth and other factors, but here we will tell you the best 5 abdominal exercises for women to get the flat and tight abdomen that you have always dreamed of; I continued reading.
Abdominal exercises for women Getting a flat and tight tummy is difficult for many women, and the muscles of men and women are not very different, but women have a wider pelvis and a longer middle, and this can make it difficult to get a flat and tight tummy. But achieving the belly you dream of is not impossible, but it requires a lot of commitment. The total fat in the body must be reduced by eating fewer calories and committing to exercise.
Muscles targeted by abdominal exercises for women The best abdominal exercises for women target four muscle groups and include: the external oblique muscles; These are the muscles on the sides that you can feel just below your arms, and along your rib cage. internal oblique muscle; It is a muscle located under the external oblique muscle. transversus abdominis muscle; It is one of the deepest muscles, and runs horizontally around the middle. rectus abdominis muscle; These muscles run from the sternum to the pelvis, help bend the spine as you walk, and are also the most superficial muscles in your abdomen and the muscles you’ll see drawn on the abdomen.
5 best abdominal exercises for women
To properly target and strengthen all four muscle groups, it’s important to do a series of stabilization exercises. Training your core abs will also stabilize your spine and pelvis to improve your posture and reduce or avoid back pain, work more muscles and burn more calories.
Complete these abdominal exercises two to three times a week to get a stronger body, and a tight tummy: 1- Plank crawl out
Stand straight and bring your legs together. Bend with your thighs and try to touch the floor. Once your fingertips are on the floor, pull your hands forward until you reach a push-up position. Also crawling back to the starting position by moving your hands back, and when your feet are flat on the floor, bend with your thighs again and raise yourself to a standing position.
The benefit of this exercise: Using your arms and legs in this exercise adds intensity and resistance to the muscles in these areas. Which makes it one of the most effective abdominal exercises for women. 2- Side plank exercise
Side plank steps
Begin the exercise by lying on your left side, with your elbow directly under your shoulder and forearm perpendicular to your body. Put your legs together, one on top of the other. Contract your abs and lift your hips off the floor until your body makes a diagonal line from your shoulder to your feet. Hold this position for 30 to 45 seconds. Alternate sides with repetitions. The benefit of the side plank Unlike the traditional plank, this exercise supports the weight of the body on only two points, and this requires more exercise for the muscles of the body. Therefore, this exercise is one of the most effective abdominal exercises for women. Read also: Cardio exercises for women at home with pictures and steps 3- Reverse crunch
Steps for the reverse crunch: Start in a seated position, bending the knees at a 90-degree angle. Extend your arms forward, palms facing each other. Exhale, pulling the abdomen inward. Bend your torso, and arch your spine into a C shape. Inhale and return to starting position, repeat 15 or more times.
4- Boat pose
c Extend your arms straight out, until your body forms a V. Hold this position for 30 seconds. This exercise is usually used within the abdominal exercises for women for its effectiveness, and for its ease of doing, whether at home or in the gym.
5- Alligator drag
For this exercise, you’ll need room to move around and something that will slide easily across the floor. Try using a towel on hard floors or tiles, or a plastic bag on carpeting. Begin in a plank position, with your feet resting on a towel or bag. Walk forward, using only your hands, and pull your lower body a few metres. Keep your body tight as you move forward. Take a minute of rest, then repeat the exercise and come back to where you started.
In the end, and after you know the 5 most important abdominal exercises for women for a tight and flat stomach, if you have more questions or inquiries, you can consult one of our doctors here.